This exercise increases the challenge of The Hundred by decreasing the body’s base of support.
To do this exercise you will need a mat. Start by lying on your back with your legs in a tabletop position. Inhale as you float your arms up to the ceiling and then exhale as you press your hands down to the mat, narrow your ribcage and lift your head, neck, and shoulders into the air. Then begin taking short inhales through the nose as you make small pumps with the arms after five short inhales, then take five short exhales continuing to pump the arms. Repeat for ten breath cycles and then release the head, neck, and shoulders to the ground.
Things to think about
If you have osteoporosis you should do this exercise with your head, neck, and shoulders on the ground. You can still work the diaphragm with the sniffing breaths
If there is tension in the neck, then you are not getting the full benefit of The Hundred. To relieve tension in the neck try the following:
Make sure you are nodding your head so that the base of the skull is lengthened
Make sure that you are exhaling completely
Check to see if there is tension between your shoulder blades, and on the exhale make sure that the breath is allowing you to release the breastbone towards the spine.